Calories in Buttermilk: Full Nutrition Breakdown

Cultured buttermilk is a fermented dairy product made by adding lactic acid bacteria to low-fat milk, giving it a thick texture and distinctively tangy flavor. It is a good source of protein, calcium, and B vitamins while being lower in fat and calories than whole milk. Buttermilk is widely used in baking and cooking, and its acidic properties make it a key ingredient in recipes for pancakes, biscuits, and salad dressings.

Calories by serving size:

Buttermilk is also a notable source of riboflavin (vitamin B2), vitamin B12, and phosphorus. The fermentation process produces lactic acid, which may aid in the absorption of minerals like calcium and phosphorus from the digestive tract.

Frequently Asked Questions (FAQ)

How does buttermilk compare to regular milk in calories?

Cultured low-fat buttermilk has about 98 calories per cup, while whole milk has approximately 149 calories and 2% reduced-fat milk has about 122 calories per cup. Buttermilk is lower in fat than whole milk, with only 2.2 grams per cup compared to 8 grams. Despite its thick, creamy texture, buttermilk is one of the lighter dairy options in terms of fat content.

Is buttermilk healthy?

Buttermilk is a nutritious choice that provides 8.1 grams of protein and 284 mg of calcium per cup with only 2.2 grams of fat. Its fermentation process introduces beneficial bacteria that may support digestive health, similar to other cultured dairy products. Buttermilk is also easier for some people to digest than regular milk because the fermentation partially breaks down lactose.

How is buttermilk used in cooking and baking?

Buttermilk's acidity reacts with baking soda to produce carbon dioxide, which helps baked goods rise and develop a tender, fluffy texture. It is a staple ingredient in recipes for pancakes, biscuits, cornbread, and cakes, where it adds moisture and a subtle tang. Buttermilk is also used as a base for marinades, as its lactic acid helps tenderize meat, and as an ingredient in creamy salad dressings like ranch.

Does buttermilk contain probiotics?

Cultured buttermilk is made by fermenting milk with lactic acid bacteria, primarily Lactococcus lactis or Leuconostoc species, which can function as probiotics. However, many commercially produced buttermilks are pasteurized after culturing, which can reduce the number of live bacteria. To get the most probiotic benefit, look for buttermilk labeled with "live and active cultures."

Why does buttermilk taste tangy?

The tangy flavor of buttermilk comes from lactic acid produced during the fermentation process when bacteria convert lactose (milk sugar) into lactic acid. This process also thickens the milk and gives buttermilk its characteristic creamy consistency. The acidity level of buttermilk is typically around pH 4.5, which is significantly more acidic than regular milk at about pH 6.7.